Exercise and physical activity are vital for good health!  Medical studies continue to show that physical activity can help prevent and treat numerous chronic conditions from heart disease, high blood pressure to diabetes.  Exercise can help you manage weight, improve flexibility, strengthen bones and boost your mood.  There is no end to the health benefits from getting up and getting active.

It does not matter how old you are, what level of fitness you currently have or what you currently weigh; all physical activity at any level improves your level of health.  The very old to the very young all need activity to stay healthy.

Always check with your health care professional before starting any exercise program.

 

How much exercise do I need?

Most doctors and health professionals all over the world recommend:

30 minutes of moderate intensity exercise 5 days per week
OR
20 minutes of vigorous intensity exercise 3 days per week

AND
Strength Training Exercises 2 days per week

Moderate intensity exercise means you’ve increased your heart rate, you are breathing faster than normal and you feel warm.  However, you should still be able to talk.

Vigorous intensity exercise means you are breathing fast and hard, you are sweating and your heart rates is elevated.  You should not be able to say more than a few words without need to breathe.

Strength training is when you exercise using weights or resistance.  You should aim to tire your muscles in 12 to 15 repetitions.

 

Update To Exercise Recommendations:

A recent study of 350,000 adults compared mortality data with those who exercised throughout the week and those that got all the recommended minutes (150 moderately active minutes) done in one activity over the weekend.  Surprisingly, the mortality data for the two groups showed no difference.

That is good news!  For many of us fitting in exercise during the week can be impossible.  That does not mean you should give up.  It means you can have active weekends doing physical activity and get the health benefits of regular exercise.

If you like me are more of a weekend warrior, we are still helping ourselves!  Physical activity or exercise can be dancing, gardening or any activity that you love that gets you up and moving.

 

Health Benefits Of Exercise

Reduces Health Risk For –

  • Heart attack
  • Stroke
  • High blood pressure
  • Diabetes
  • Osteoporosis
  • Osteoarthritis

Promotes Better Sleep –

When we wear ourselves out physically we sleep better.  Adults should get between 7 to 9 hours of sleep every night.

Improves Mood – 

Physical activity boots chemicals in our brains that help us relax, be less anxious and feel happier.

Manages Weight – 

Maintaining a healthy weight reduces your risk for many diseases and conditions.  Finding your ideal weight range is as easy as going to this health calculator:  Ideal Weight Calculator

Boosts Energy –

Exercise improves muscle strength and endurance.  Exercise also delivers oxygen and nutrients to your heart and lungs.  When our heart is working efficiently we will not be winded or worn out from our daily tasks.

Improves Balance & Coordination –

Exercise lessens your risk for falls.  The stronger your muscles and the healthier your weight the less likely you are to fall and get hurt.

 

WARNING Signs To Stop Exercise

  • Sever Shortness Of Breath
  • Chest Pain
  • Pain in the Arms and Jaw
  • Feeling Faint
  • Feeling Dizzy

 

Takeaway

In order to help maintain and improve your overall health, physical activity must be part of your life.

Being active helps us maintain a healthy weight and reduces risks for many chronic conditions.  Exercise and activity can help when we are young and help us remain healthy as we age.  We no longer have to worry and about spreading our activity throughout the week we just need to focus on getting in exercise every week.

Physical activity is for everyone!  Even small amounts of physical activity are helpful.

 

READ MORE:  5 Tips To Quickly Build Muscle Mass

 

 

Sources:
https://www.exerciseismedicine.org/
https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#:~:text=Being%20physically%20active%20can%20improve,activity%20gain%20some%20health%20benefits.
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2794038
https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-its-important#bhc-content

Regular Exercise Health Benefits

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In: Fitness & Exercise